Basic stretching and warm up  Type 2 diabetes

The warming effect  Congestive heart failure

 Increase blood flow to the muscles  Obstructive sleep apnea and respiratory prob

 Increase muscle elasticity  Poor female reproductive health

 Gently raise heart rate;  • psychological disorders (depression, eating

disorders, distorted body image, discrimination,
 Increase mental alertness; and,
and low self-esteem)
 Increase core body temperature.
 • shortened life expectancy
 • decreased quality of life
 Neck stretch
 • gallbladder diseases
 Shoulder rolls
 • stroke
 Side arm stretch
 • gout
 Tricep stretch

 Hamstring stretch
Eating disorders
 Quadricep stretch
Eating disorders are illnesses that involve crucial
 Outer thigh stretch disturbances in eating behaviors thought to stem
from some environmental pressures. These
 Inner thigh stretch
disorders are characterized by an intense fear of
 Calf stretch becoming fat, which does not disappear even when
the person is losing weight in extreme amounts.
 Knee bends/squats Take a look at the following eating disorders:
Anorexia nervosa – an eating disorder
characterized by self-imposed starvation to lose
Other Warm-Up Exercises:
and maintain very low body weight due to a
a. Hip Circles false/distorted perception of being fat

b. Alternate Cross Kicks Front Bulimia nervosa – an eating disorder characterized

by a pattern of binge eating and purging in an
c. March on the Spot
attempt to lose weight and/or maintain low body
d. March Feet Apart weight

e. Knee Lifts Binge-eating disorder – an eating disorder

characterized by uncontrollable episodes of eating
f. Alternate Toe Touches Side excessive amounts of food within a relatively short
g. Waist Turns time

h. Jog in Place Emotional eating – the consumption of large

quantities of food to suppress negative emotions
i. Jumping Jacks

j. Breathing Exercises

k. Alternate Reach Up

l. Lower Back Stretch

m. Shin Stretch

Health COnsequences of being overweight

 High blood pressure

Benefits of Recreational Activities:
enhances personal growth
helps to build self-esteem and confidence
reduces tension and anxiety
encourages spiritual renewal and personal growth
increases mental relaxation
generates a general sense of well being
teaches positive conflict resolution skills
provides alternatives to self-destructive behaviors
The Good Dose of Exercise
You should increase the dose or amount of
physical activity or exercise to see changes in your
fitness level. This is the overload principle, which
is guided by the FITT Principle that is composed of
the following:
a. Frequency refers to how often you involve
yourself in regular physical activity or exercise.
b. Intensity refers to how hard you should exercise
or the level of difficulty of your physical activity.
c. Time refers to how long you should engage in a
specific physical activity.
d. Type refers to the kind of exercise or physical
activity you should engage in.

My Fitness Profile in Health and Skill-Related

physical fitness

Curl up test
Push ups
Trunk lift
50 yard dash
One foot stand
Flexibilty exercises
 Neck stretches
 Arms circles
 Side stretch
 Body rotation
 Chest stretch
 Shoulder hyperextension stretch
 Quad stretch
 Heel cord stretch

I. Flatten your abs

 Twisting crunches’
 Leg raises
YOGA
II. Strengthen your chest muscles  Downward facing dog position
 Push up  Montain pose
 Knee push up  Warrior pose I
 Decline push up  Warrior pose ii
 Extended side angle
III. Build your lower body strength  Triangle pose
 Walking lunge  Cat-cow stretch
 Side lunge  Staff pose
 Tricep dip
 Squat Benefits of Hip-Hop Aerobics
 Prone hold calorie and fat burning workout

 Glute lift improve coordination, flexibility, and agility

increase aerobic fitness
improve stamina and endurance
encourage confidence
develop social skills and values
promotes a positive mindset
improve mental functioning
HIP HOP
 Glide step
 Box step
 Pump step
 Pull down
 The turn step
 Jumping jack changes
 Hip-hop wave
 Cool walk
 Shoe tap
 Hip roll